5 Compound Exercises That Will Keep You Fit into Your 60s
Regular exercise is vital for healthy aging. As you age, you lose bone density and muscle mass. Strength training and cardio can help mitigate the impact of these natural processes, build muscle, and even provide a boost to your mental health. A training regimen for someone in their 60s, however, might look different than for someone 30 years younger.
Whether you're looking to target as many muscle groups as possible in one training session, or you have limited time to work out, compound exercises offer a variety of benefits over isolated movements like bicep curls. Isolated exercises train just one muscle, whereas compound exercises develop multiple muscles simultaneously and build strength more efficiently. They can also help burn fat more efficiently by elevating your heart rate more than isolation exercises.
Here are some compound exercises you should prioritize, with some modification suggestions for older adults.
Squats
Squats are among the most efficient lower-body exercises for functional strength. They activate the calves, glutes, hamstrings, quadriceps, and core muscles. Squats can also help stabilize the ankles, knees, and hip joints, all of which become more susceptible to injury as you age. In addition, the squat is a functional exercise that supports day-to-day movement, improving balance and stability.
Squats can be modified many ways depending on your abilities and comfort level. If you're into your 60s and have never done a squat, you can start by using a chair for support. More experienced weightlifters might opt to perform squats while holding dumbbells or with a bar over their shoulder. The technique is the same for either variation: Stand with feet hip-width apart, hinge at the hips and lower your buttocks as if you were going to sit, and then return to the starting position, pushing your feet into the group while maintaining a straight spine.
Older adults with low levels of fitness might want to simply practice standing up from the seated position without using their hands for support. This may seem like an easy action—and it is for people with average fitness—but as you age, it becomes critical for maintaining your independence. In fact, the sit-to-stand movement is a key indicator of physical health in old age. Being able to easily stand up from the seated position also reduces your risk of falls.
Deadlifts
Deadlifts are similar to squats in technique, but also involve lifting a barbell, dumbbells, or pulling a resistance band. This adds a greater degree of resistance, which can more effectively strengthen muscles. Deadlifts also exercise muscles in the back as well as the glutes, quadriceps, hips, calves, and core.
If starting out with a resistance band, place it flat on the floor while sitting upright near the edge of a chair. Place your feet on the band, shoulder-width apart, and grab the middle of the band, keeping your arms straight and shoulders back while standing up. Make sure to squeeze your buttocks as you stand upright and then slowly sit back down. Once you're comfortable doing chair deadlifts with a resistance band, you can progress to using no chair and/or a barbell.
Bent Over Row
Like squats, the bent over row is a great functional exercise that works multiple muscles, including the back, arms, shoulders, and core. It's also slightly easier and less demanding than squats and can be done seated or standing, with the use of a chair for stability assistance.
If using a chair, stand next to it with one hand on the chair. Step back and, while hinging at the hips, bend forward with a straight spine and keep the other arm at your side. Pull the arm up, bending at the elbow and squeezing your shoulder blades together for one rep. Repeat for the other arm.
You can make these more challenging by holding a dumbbell or with a resistance band. There are also machines that allow you to do seated bent over rows.
Bridges
Another effective functional movement, bridges strengthen your core, lower back, hamstrings, and glutes. Strengthening these muscles via this movement will make everyday tasks like getting off the couch and moving around in bed easier.
You don't need any equipment to perform a bridge. Simply lay on your back on the floor, or a yoga mat for added comfort, with your knees bent and heels touching the mat. Place your arms by your side and elevate your hips so that they form a straight line with your knees and shoulders. Squeeze your buttocks and hold for a few seconds before slowly returning to the starting position.
Bench Press
The bench press might seem intimidating, but as long as you start with a comfortable weight you should be fine. You can use ultra-light dumbbells that are as low as 1 pound until you build up strength, if necessary. You also don't even need a bench; you can perform the bench press while laying on the floor.
Lie on your back while pulling your shoulder blades back and down before breathing in and driving the weight upward until your arms are fully extended. The bench press works your chest, arms, shoulders, and core. Chair or wall push-ups are effective, more senior-friendly variations.